RFI: Explain NYRRC schedule please

[Frank-In-Toront]

Can someone look at http://www.ingnycmarathon.org/training-
/trainingschedule.html and explain to me what i should be
doing on any day except Saturday? That's the Long Run day,
so that's clear. On other pages in the web site they
mention Speed and give some examples, but they don't say
when to do it.

As far as I could see, they don't mention hills.

I will be using the "First Time Marathoner" schedule to prep
for Oct 17 (this year). As time gets closer, I guess I'll
find out the pace I can expect based on my 20 mile runs.

I ws reviewing the mpw I've been doing this year, and it's
all over the map. Some weeks low (sore knee). Some weeks at
40K (24 miles). But not much consistency. This is one item I
will straighten out right now. But it is why I've chosen
this schedule. I want to be conservative and not injure
myself during the buildup. Now, having said that, there look
like a lot of OFF days in this schedule. thanks...thehick

[Phil M.]

frank-in-toronto <thehickNOSPAM@canada.com> wrote in
news:cgl4c0p6vks07n4ghn97riov442n8u8uib@4ax.com:

> Can someone look at http://www.ingnycmarathon.org/trainin-
> g/trainingschedule.html and explain to me what i should be
> doing on any day except Saturday? That's the Long Run day,
> so that's clear. On other pages in the web site they
> mention Speed and give some examples, but they don't say
> when to do it.
>
> As far as I could see, they don't mention hills.
>
> I will be using the "First Time Marathoner" schedule to
> prep for Oct 17 (this year). As time gets closer, I
> guess I'll find out the pace I can expect based on my 20
> mile runs.

They do mention hills and speed work at:
http://www.ingnycmarathon.org/training/trainingprogram.html

"Speed Work: <snip> Ease into these workouts and complete
only one a week Sample workouts include: 4-6 repeats up a
200-400 yard hill at 5K-10K race pace; 6 repeats of a half-
mile at 5K-10K race pace with a 3-minute recovery; 3-4
repeats of one mile at 5K-10K race pace with a 4-minute
recovery."

So pick one of your other days, such as Tuesday and do some
speedwork. The other days should be easy running.

Phil M.

--
"I gotta go. You're killin' me."

[Phil M.]

frank-in-toronto <thehickNOSPAM@canada.com> wrote in
news:cgl4c0p6vks07n4ghn97riov442n8u8uib@4ax.com:

> Can someone look at http://www.ingnycmarathon.org/trainin-
> g/trainingschedule.html and explain to me what i should be
> doing on any day except Saturday? That's the Long Run day,
> so that's clear. On other pages in the web site they
> mention Speed and give some examples, but they don't say
> when to do it.
>
> As far as I could see, they don't mention hills.
>
> I will be using the "First Time Marathoner" schedule to
> prep for Oct 17 (this year). As time gets closer, I
> guess I'll find out the pace I can expect based on my 20
> mile runs.

They do mention hills and speed work at:
http://www.ingnycmarathon.org/training/trainingprogram.html

"Speed Work: <snip> Ease into these workouts and complete
only one a week Sample workouts include: 4-6 repeats up a
200-400 yard hill at 5K-10K race pace; 6 repeats of a half-
mile at 5K-10K race pace with a 3-minute recovery; 3-4
repeats of one mile at 5K-10K race pace with a 4-minute
recovery."

So pick one of your other days, such as Tuesday and do some
speedwork. The other days should be easy running.

Phil M.

--
"I gotta go. You're killin' me."

[Phil M.]

frank-in-toronto <thehickNOSPAM@canada.com> wrote in
news:cgl4c0p6vks07n4ghn97riov442n8u8uib@4ax.com:

> Can someone look at http://www.ingnycmarathon.org/trainin-
> g/trainingschedule.html and explain to me what i should be
> doing on any day except Saturday? That's the Long Run day,
> so that's clear. On other pages in the web site they
> mention Speed and give some examples, but they don't say
> when to do it.
>
> As far as I could see, they don't mention hills.
>
> I will be using the "First Time Marathoner" schedule to
> prep for Oct 17 (this year). As time gets closer, I
> guess I'll find out the pace I can expect based on my 20
> mile runs.

They do mention hills and speed work at:
http://www.ingnycmarathon.org/training/trainingprogram.html

"Speed Work: <snip> Ease into these workouts and complete
only one a week Sample workouts include: 4-6 repeats up a
200-400 yard hill at 5K-10K race pace; 6 repeats of a half-
mile at 5K-10K race pace with a 3-minute recovery; 3-4
repeats of one mile at 5K-10K race pace with a 4-minute
recovery."

So pick one of your other days, such as Tuesday and do some
speedwork. The other days should be easy running.

Phil M.

--
"I gotta go. You're killin' me."

[Phil M.]

frank-in-toronto <thehickNOSPAM@canada.com> wrote in
news:cgl4c0p6vks07n4ghn97riov442n8u8uib@4ax.com:

> Can someone look at http://www.ingnycmarathon.org/trainin-
> g/trainingschedule.html and explain to me what i should be
> doing on any day except Saturday? That's the Long Run day,
> so that's clear. On other pages in the web site they
> mention Speed and give some examples, but they don't say
> when to do it.
>
> As far as I could see, they don't mention hills.
>
> I will be using the "First Time Marathoner" schedule to
> prep for Oct 17 (this year). As time gets closer, I
> guess I'll find out the pace I can expect based on my 20
> mile runs.
>
> I ws reviewing the mpw I've been doing this year, and it's
> all over the map. Some weeks low (sore knee). Some weeks
> at 40K (24 miles). But not much consistency. This is one
> item I will straighten out right now. But it is why I've
> chosen this schedule. I want to be conservative and not
> injure myself during the buildup. Now, having said that,
> there look like a lot of OFF days in this schedule.
> thanks...thehick
>
>

They do mention hills and speed work at:
http://www.ingnycmarathon.org/training/trainingprogram.html

"Speed Work: <snip> Ease into these workouts and complete
only one a week Sample workouts include: 4-6 repeats up a
200-400 yard hill at 5K-10K race pace; 6 repeats of a half-
mile at 5K-10K race pace with a 3-minute recovery; 3-4
repeats of one mile at 5K-10K race pace with a 4-minute
recovery."

So pick one of your other days, such as Tuesday and do some
speedwork. The other days should be easy running.

Phil M.

--
"I gotta go. You're killin' me."

[Phil M.]

"Phil M." <pmarg@charter.net> wrote in
news:Xns94FFCAA3264E9seilogramp@216.77.188.18:

> frank-in-toronto <thehickNOSPAM@canada.com> wrote in
> news:cgl4c0p6vks07n4ghn97riov442n8u8uib@4ax.com:
>
>> Can someone look at http://www.ingnycmarathon.org/traini-
>> ng/trainingschedule.html and explain to me what i should
>> be doing on any day except Saturday? That's the Long Run
>> day, so that's clear. On other pages in the web site they
>> mention Speed and give some examples, but they don't say
>> when to do it.
>>
>> As far as I could see, they don't mention hills.
>>
>> I will be using the "First Time Marathoner" schedule to
>> prep for Oct 17 (this year). As time gets closer, I
>> guess I'll find out the pace I can expect based on my 20
>> mile runs.
>>
>> I ws reviewing the mpw I've been doing this year, and
>> it's all over the map. Some weeks low (sore knee). Some
>> weeks at 40K (24 miles). But not much consistency. This
>> is one item I will straighten out right now. But it is
>> why I've chosen this schedule. I want to be conservative
>> and not injure myself during the buildup. Now, having
>> said that, there look like a lot of OFF days in this
>> schedule. thanks...thehick
>>
>>
>
> They do mention hills and speed work at: http://www.ingny- (http://www.ingny-/)
> cmarathon.org/training/trainingprogram.html
>
> "Speed Work: <snip> Ease into these workouts and complete
> only one a week Sample workouts include: 4-6 repeats up a
> 200-400 yard hill at 5K-10K race pace; 6 repeats of a half-
> mile at 5K-10K race pace with a 3-minute recovery; 3-4
> repeats of one mile at 5K-10K race pace with a 4-minute
> recovery."
>
> So pick one of your other days, such as Tuesday and do
> some speedwork. The other days should be easy running.
>
> Phil M.
>

Sorry about the multiple posts.

Phil M.

--
"I gotta go. You're killin' me."

[Frank-In-Toront]

On Sat, 05 Jun 2004 23:55:46 GMT, "Phil M." <pmarg@charter.net> wrote:

>"Phil M." <pmarg@charter.net> wrote in
>news:Xns94FFCAA3264E9seilogramp@216.77.188.18:
>
>> frank-in-toronto <thehickNOSPAM@canada.com> wrote in
>> news:cgl4c0p6vks07n4ghn97riov442n8u8uib@4ax.com:
>>
>>> Can someone look at http://www.ingnycmarathon.org/train-
>>> ing/trainingschedule.html and explain to me what i
>>> should be doing on any day except Saturday?
<snip>
>> They do mention hills and speed work at: http://www.ingn- (http://www.ingn-/)
>> ycmarathon.org/training/trainingprogram.html
>>
>> "Speed Work: <snip> Ease into these workouts and complete
>> only one a week Sample workouts include: ...
<snip>
>> So pick one of your other days, such as Tuesday and do
>> some speedwork. The other days should be easy running.
>>
>> Phil M.
thanks for helping me. ...thehick